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WorkoutGeneral
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:90 Minutes
Distance:4600
AuthorAshley Johnson
Submitted By:Ashley Johnson
Club:
Club/Author Info:


Set Category Set Description Set Intervals
Warm-up 300 Free

300 Choice
rest 2 minutes between
Pre-Set 4x50 1: easy
2: 8 strokes fast
3: 25fast/25easy
4: 50 sprint
R10

2x50 on 1 min.
2x50 on 55 sec
2x50 on 50 sec
2x50 on 45 sec


300 Free
Main Set 4x75 Kick/Drill/Swim R10


6x50 on 1 min.


4x100 odd:free on 1:45
even:stroke


4x75 25easy/25medium/25fast
R10


200 Reverse I.M.
Drill Set 4x100 Kick/RightArm/LeftArm/Swim

300 Drills 75 of each stroke



Pull Set 4x100 1st 25- breath every 3
2nd 25- breath every 5
3rd 25- breath every 7
4th 25- breath every 9
Other 8x25 on 30 sec.

4x25 I.M. order on 30 sec
Warm-Down 200 stretched out freestyle

Total = 4600 SC Meters


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